3.13.19

Strength 3X 5 I,Y,T’s 10 Ring Rows (10 second pause on last rep) 20 Weighted Hip Extensions

Wod 12 Power Clean 135/95 8 Dips 16 Push-ups 8 Power Clean 165/115 8 Dips 16 Push-ups 4 Power Clean 195/135 8 Dips 16 Push-ups

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11.22.21

12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

11.18.21

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

11.16.21

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike